Black beans pack a serious punch of nutrition—of both macronutrients and micronutrients. I'm not blowing anyone's mind with this info. We've been claiming that black beans are healthy since we started saying that "they're good for your heart."
Most of us could benefit from eating more black beans. It's tricky, though, because people struggle to come up with ideas to sneak more black beans—and that killer black bean nutrition—into their diets.
Ordering black beans in a burrito at Chipotle?
Combining rice and beans?
There's a better way. Several better ways, actually. I'm going to share three with you.
1. Black Bean Mexican Scramble
My favorite time to eat more black beans—breakfast. I eat an unreal number of eggs (usually at least 4 per day). I love eggs, but even I could get tired of eating them if I didn't mix it up. Black beans take my eggs to the next level of flavor when I make this black bean scramble.
But black beans boost more than flavor. Thanks to the carbohydrates and fiber in the beans, they bolster the nutrition of my eggs to keep me full and well-fueled for hours. Goodbye, late-morning hunger.
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- Start with a lightly greased pan (a bit of butter or oil should work).
- Add sliced onion and minced garlic and saute over medium heat until the onions become translucent.
- Add 1/4 to 1/2 cup of drained black beans followed by your eggs.
- Season the eggs with salt and pepper. If you want more flavor, add some of your favorite Mexican spices or seasonings—e.g., cilantro, chili powder, cumin or oregano.
- Scramble until the eggs are fully cooked.
If you want to make it look nice, serve it with a cilantro and lime wedge garnish.
This is a great dip from Hurry The Food Up. I love bean dips, but store-bought dips are usually loaded with junk. This one is loaded with fiber and protein. That's the nutritious and satisfying one-two punch you get from black beans. Both will boost your overall health and keep you feeling full longer.
This brownie recipe from Apple of My Eye is fantastic. I mean, they're brownies with the nutrition benefits of black beans. Sign me up. I especially love the protein boost that brownies get from the black beans. Most treats are seriously lacking in the protein department, but thanks to the beans, these don't have that problem.
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